Speaking With...: Mike Levinson

This posting is dedicated to all my male readers.

I'm not playing favorites, but certainly paying homage to the miniscule amount of male Registered Dietitians in the United States.

Just how miniscule? Only 2.5 percent of the approximately 60,000 RD’s in this country are men!

Remember, whereas anyone can call themselves a nutritionist, Registered Dietitians are accredited by the American Dietetic Association.

Aspiring RD's like myself must complete a series of required academic courses as well as a 900-hour clinical internship, and then show they can walk the walk by passing a national exam.

If that isn't enough, they also must complete 75 hours of professional education every 5 years in order to retain the credential.

So, imagine my excitement when I first heard of RD Mike Levinson's new book, Buff Dad, three weeks ago.

Sure, there are plenty of male physicians, anthropologists, physicists, cardiologists, and quacks (oh, I don't know, some guy named Kevin) dipping their toes into the nutrition waters, but it is rare to see a book penned by a male Registered Dietitian.

Buff Dad is a "4-week fitness game plan" tailored for men (fathers or not) looking to tone up and slim down.

Part of it comes from experience.

Despite being an amateur bodybuilder and avid athlete, Levinson -- who holds a bachelors degree of science in nutrition and exercise science from the Univ of Texas and completed his Dietetic Internship at California State University of Long Beach -- gained 50 pounds in two years after his wife had their first child.

The plan outlined in Buff Dad is what Levinson used to, as he puts it, go from a "puffy dad" to a "buff daddy"!

What sets this apart from many other "diet" books is that Levinson instills some valuable lessons on healthy lifelong habits, including portion control, not swearing off any foods entirely, implementing exercise, and enjoying a diet that includes all food groups.

Additionally, Levinson's recommendations can be followed for life. No special supplements, exotic ingredients, or bizarre non-sensical rules.

Unlike many other nutrition and fitness books aimed at men, the ultimate goal here is not to bulk up and reach Vin Diesel-like proportions. The focus is on healthy eating, toning up, and looking YOUR personal best, not that of advertisers'.

Buff Dad's central "theme" surrounds the male sex hormone, testosterone.

"Testosterone is the key to gaining that lean muscle and burning stubborn body fat," says Levinson.

In the book, he urges readers to include certain testosterone-boosting "powerfoods" on a daily basis, including tried and true classics like beans, poultry, and eggs, as well as some surprising ones -- broccoli, brussels sprouts, and garlic.

"Testosterone is shown to help men improve muscles mass and decrease body fat. The more muscle mass you can add to your body, the higher your metabolism which means you burn more calories and fat throughout the day," he explains.

Levinson believes that a steady intake of these foods, in combination with a consistent workout plan (also detailed in the book), helps tone up and boost metabolism.

"Food is the most powerful fuel and drug to help athletes and people who want to get in shape and be healthy," Levinson says.

Small Bites landed an interview with this buff dad (and author). Our exchange follows.

How does this plan fit into a vegetarian lifestyle? I specifically ask since lean beef and poultry are two of the top ten testosterone "powerfoods".

There are many vegetable-based testosterone foods which a vegetarian can include.

[For example], lacto-ovo vegetarians [those who consume dairy and egg products] can eat eggs and egg whites.

The most important factor [, though,] is to follow the diet plan and make sure to eat small meals throughout the day and watch portion sizes.

Are there any foods that decrease testosterone levels? This kind of ties in to the first question, because I'm thinking along the lines of soy and phytoestrogens. Would a diet high in soy foods (ie: having soymilk, tofu, soy crisps, and soy burgers as daily staples) be detrimental?

A diet high in soy based products could actually increase the production of estrogen in the body. High estrogen levels could potentially increase a man's chances of getting gynocamastia (breast tissue “man-boobs”) and also increase risk of breast cancer.

[But] I think including some tofu, soy beans and other soy based products is fine, and encouraged, especially if someone is a vegetarian. They need that protein to build muscle mass and further to increase metabolism [in order to] burn more fat.

The plan recommends 30 minutes of weight-bearing exercises three times a week, and 30 minute of cardio another 3 days of the week. If someone were pressed for time, could they do 30 minutes of cardio the same day/session as their 30 minutes of weight-bearing exercises, or is that going to have counter effects?

Yes they can- exercise is cumulative, which means [that] as long as you do three times a week of weight training to build lean tissue and three to four days a week of cardio to burn body fat and increase stamina and cardio health, that is fine.

I recommend doing some form of exercise at least five days a week so doing cardio and then weight training on the same day is fine but I believe another day or two of walking or biking or some form of cardio is a must.

The book mentions low-fat diets as detrimental for men since they lower testosterone levels. However, low-fat peanut butter and fat-free yogurt are listed as suggested foods. Are these recommendations based on lower-fat varieties contributing less total calories?

Yes- I believe in a well balanced diet and try to avoid higher fat (saturated) yogurts- these are not that good for you because of the higher saturated milk fat.

As for peanut butter- I believe it is a wonderful food but high in calories because of the fat content so trying to get just a little less fat translates to lower calories.

I do not believe in low fat and high carb diets and in this day- you could potentially eat a virtually fat free diet (the 1980s and 1990s) and not see results.

From a training perspective, what are some of the most common mistakes you see men make at the gym?

Some common mistakes men make at the gym or [when] working out at home is doing the same body part (i.e. abs or biceps or chest) everyday and not working other muscle groups.

Also working the same muscle everyday or every other day does not allow that particular muscle to rest and recuperate.

A total body workout with minimum amount of time is ideal and the standard now.

What would you say to a man who comes to you, is about 50 pounds overweight, wants to get his health and fitness back, but has no idea where to start?

Buy Buff Dad and get started on the program. It will be an easy way to get in shape without buying expensive machines or exotic foods.

Thank you once again to Mike Levinson for his time.

If you are interested in learning more, visit him at the Buff Dad website.